What dietary supplements will help to establish sleep mode

What dietary supplements will help to establish a sleep mode: full management

I. Understanding of sleep violations and their causes

Before considering dietary supplements as a solution to sleep problems, it is important to understand the nature of these problems and their potential causes. Insomnia, or insomnia, is the most common sleep violation, characterized by difficulties with falling asleep, maintaining sleep or early awakening. Other sleep disturbances include restless legs syndrome (SBN), sleep apnea and narcolepsy.

1.1. Factors affecting sleep:

Many factors can affect the quality and duration of sleep. These include:

• Stress and anxiety: The increased level of cortisol and other stress hormones can interfere with falling asleep and cause frequent awakening.
• Incorrect sleep hygiene: The irregular sleep mode, the use of caffeine or alcohol before bedtime, the use of electronic devices in bed – all this negatively affects sleep.
• Medical conditions: Chronic pain, thyroid diseases, cardiovascular diseases, respiratory disorders (sleep apnea) and other medical conditions can violate sleep.
• Medicines: Some drugs, such as antidepressants, decongestants and corticosteroids, can cause insomnia.
• Age: With age, the structure of sleep changes, which can lead to a more frequent awakening at night and reducing the duration of deep sleep.
• Changing time zones (Jetlag): Violation of circadian rhythms due to flights through different time zones can cause insomnia.
• Work Mutary: An unstable work schedule, especially night shifts, violates the natural rhythm of sleep-bonding.
• Diet: Improper nutrition, a deficiency of vitamins and minerals, the use of heavy foods before bedtime can negatively affect sleep.
• Hormonal changes: In women, hormonal changes during the menstrual cycle, pregnancy and menopause can cause sleep disturbances.
• Mental disorders: Depression, anxiety disorders, post -traumatic stress disorder (PTSD) are often accompanied by sleep disturbances.
• Violation of circadian rhythms: The displacement of the internal biological watches responsible for regulating the sleep-bonding cycle. This can be caused by a lack of sunlight, an irregular sleep schedule, work in shifts or using electronic devices before bedtime.

1.2. When to see a doctor:

Bades can be useful to improve sleep, but it is important to know when professional medical care is required. Consult a doctor if:

• Insomnia lasts more than a few weeks.
• Sleep disorders significantly affect your daytime activity and quality of life.
• You have suspicions of sleep apnea (loud snoring, stopping breathing in a dream).
• You experience severe drowsiness during the day, despite a sufficient amount of sleep.
• You suspect that the cause of insomnia is associated with any medical condition or medications taken.

II. The role of dietary supplement in improving sleep: Review of basic substances

Bades intended to improve sleep contain various ingredients, which are believed to have a calming, relaxing or sleeping pill. It is important to understand that the effectiveness of dietary supplements can vary depending on the individual characteristics of the body, the dosage and quality of the product. Always consult a doctor before taking any dietary supplements, especially if you have any chronic diseases or take other medicines.

2.1. Melatonin:

Melatonin is a hormone produced by the pineal gland (pineal gland) in the brain. It regulates the sleeping cycle and plays an important role in maintaining circadian rhythms. The production of melatonin increases in the dark and decreases when the light is exposed.

• The mechanism of action: Melatonin is associated with receptors in the brain, contributing to relaxation and falling asleep. It also reduces the level of cortisol, stress hormone that can interfere with sleep.
• Indications: Melatonin is often used to facilitate falling asleep, especially when changing time zones (jetlag), work in shifts and circus rhythms. It can also be useful for people with insomnia related to stress and anxiety.
• Dosage: It is usually recommended to start with a low dose (0.5-1 mg) 30-60 minutes before bedtime. If necessary, the dose can be gradually increased to 3-5 mg, but not exceed the recommended dose indicated on the packaging.
• Side effects: The most common side effects of melatonin include headache, dizziness, drowsiness, nausea and irritability. In rare cases, more serious side effects can occur, such as depression and changes in blood pressure.
• Cautions: Melatonin is not recommended for pregnant and nursing women, as well as people with autoimmune diseases. Alcohol is avoided while taking melatonin. Melatonin can interact with some drugs such as anticoagulants and antidepressants.

2.2. Magnesium:

Magnesium is an important mineral that is involved in many processes in the body, including sleep regulation. Magnesium deficiency can cause insomnia, anxiety and muscle cramps.

• The mechanism of action: Magnesium promotes relaxation of muscles and nervous system, reduces the level of cortisol and supports the normal production of melatonin. He also participates in the regulation of neurotransmitters, such as GABA (gamma-aminomatic acid), which has a calming effect on the brain.
• Indications: Magnesium can be useful for people with insomnia associated with stress, anxiety, muscle convulsions and restless legs syndrome (SBN).
• Dosage: The recommended dosage of magnesium to improve sleep is usually 200-400 mg before bedtime. It is important to choose the form of magnesium, which is well absorbed by the body, for example, magnesium glycinate, magnesium citrate or magnesium taurat. Magnesium oxide is absorbed worse.
• Side effects: In large doses, magnesium can cause diarrhea, nausea and abdominal pain.
• Cautions: Magnesium is not recommended for people with renal failure. It can interact with some drugs such as antibiotics and diuretics.

2.3. Valerian:

Valerian is a medicinal plant that is traditionally used to treat insomnia and anxiety.

• The mechanism of action: Valerian contains substances that are associated with the receptors of the GABA in the brain, exerting a calming and relaxing effect. It can also reduce the level of cortisol and improve sleep quality.
• Indications: Valerian can be useful for people with mild and moderate insomnia, associated with stress, anxiety and nervous tension.
• Dosage: It is usually recommended to take 400-600 mg of valerian extract 30-60 minutes before bedtime.
• Side effects: The most common side effects of valerian include drowsiness, headache, dizziness and stomach disorder.
• Cautions: Valerian is not recommended for pregnant and nursing women, as well as people who drive a car or work with dangerous equipment. Valerian can enhance the effect of sedatives and alcohol.

2.4. Chamomile:

Chamomile is a medicinal plant known for its soothing and relaxing properties.

• The mechanism of action: Chamomile contains an Apigenin, an antioxidant that binds to the gapcock receptors in the brain, having a calming effect. It can also reduce anxiety level and improve sleep quality.
• Indications: Chamomile can be useful for people with light insomnia, anxiety and nervous tension.
• Dosage: Chamomile can be consumed in the form of tea before bedtime (1-2 cups). Chamomile capsules and extracts are also available. The recommended dosage of chamomile extract is 400-800 mg 30-60 minutes before bedtime.
• Side effects: In rare cases, chamomile can cause allergic reactions.
• Cautions: Chamomile is not recommended for people with allergies to plants of the Astrov family (chamomile, ambrosia, chrysanthemums).

2.5. L-theanine:

L-theanine is an amino acid that is contained in green tea. It has soothing and relaxing properties.

• The mechanism of action: L-theanine increases the level of GABA, serotonin and dopamine in the brain, having a calming and relaxing effect. It can also reduce anxiety level and improve concentration.
• Indications: L-theanine can be useful for people with anxiety, stress and difficulties with falling asleep. It can also improve sleep quality and reduce the frequency of night awakening.
• Dosage: It is usually recommended to take 100-200 mg of L-theanine 30-60 minutes before bedtime.
• Side effects: L-theanine is usually well tolerated. In rare cases, headache, drowsiness and disorder of the stomach may occur.
• Cautions: L-theanine can interact with some drugs such as stimulants and drugs that reduce blood pressure.

2.6. 5-HTP (5-hydroxyryptophan):

5-HTP is an amino acid that is the predecessor of serotonin, neurotransmitter that regulates mood, appetite and sleep.

• The mechanism of action: 5-HTP increases the level of serotonin in the brain, which can improve mood, reduce anxiety and promote falling asleep. Serotonin is also the predecessor of melatonin.
• Indications: 5-HTP can be useful for people with depression, anxiety, insomnia and fibromyalgia.
• Dosage: It is usually recommended to start with a low dose (50 mg) 30-60 minutes before bedtime. If necessary, the dose can be gradually increased to 100-200 mg, but not exceed the recommended dose indicated on the packaging.
• Side effects: The most common side effects of 5-HTP include nausea, vomiting, diarrhea and headache. In rare cases, more serious side effects can occur, such as serotonin syndrome.
• Cautions: 5-HTP is not recommended for pregnant and nursing women, as well as people who take antidepressants or other drugs affecting the level of serotonin. Alcohol is avoided while taking 5-HTP.

2.7. L-Triptophan:

L-tripthophanes is an indispensable amino acid, which is also the precursor of serotonin and melatonin.

• The mechanism of action: L-tripthophanes is converted into serotonin, which is then converted into melatonin. Thus, L-tripthophanes helps to improve mood, reduce anxiety and regulate the sleeping cycle.
• Indications: L-tripthophanes can be useful for people with insomnia, depression, anxiety and premenstrual stress syndrome (PMS).
• Dosage: It is usually recommended to take 500-1000 mg L-tripteophan 30-60 minutes before bedtime.
• Side effects: The most common side effects of L-tripthophanes include nausea, vomiting, diarrhea and drowsiness.
• Cautions: L-tripthophanes is not recommended for pregnant and nursing women, as well as people who take antidepressants or other drugs affecting serotonin levels.

2.8. Gamma-aminobral acid (GABA):

GABA is a neurotransmitter that has a calming and relaxing effect on the brain.

• The mechanism of action: The GABA lies with the receptors in the brain, reducing nervous excitability and contributing to relaxation.
• Indications: GABA can be useful for people with anxiety, stress, insomnia and epilepsy.
• Dosage: It is usually recommended to take 100-200 mg of GABA 30-60 minutes before bedtime.
• Side effects: GABA is usually well tolerated. In rare cases, drowsiness, headache and tingling in the limbs may occur.
• Cautions: GABA can interact with some drugs such as sedatives and antidepressants.

2.9. Passiflora:

Passiflora is a medicinal plant that has soothing and relaxing properties.

• The mechanism of action: Passiflora contains substances that are associated with the receptors of the GABA in the brain, having a calming effect. It can also reduce anxiety level and improve sleep quality.
• Indications: Passiflora can be useful for people with anxiety, stress, insomnia and nervous tension.
• Dosage: It is usually recommended to take 300-600 mg extract Passiflora 30-60 minutes before bedtime.
• Side effects: The most common side effects of passiflora include drowsiness, dizziness and stomach disorder.
• Cautions: Passiflora is not recommended for pregnant and nursing women, as well as people who drive a car or work with hazardous equipment. Passiflora can enhance the effect of sedatives and alcohol.

III. Combinations of dietary supplement to improve sleep: synergistic effect

Some dietary supplements can have a more pronounced effect with joint administration. Combinations can be useful for people who are difficult to fall asleep or maintain a dream. It is important to note that before using any combinations, you should consult a doctor.

• Melatonin and magnesium: Melatonin regulates the sleeping cycle, and magnesium promotes the relaxation of muscles and the nervous system. This combination can be effective for people with insomnia associated with stress, anxiety and muscle tension.
• Valerian and chamomile: Both herbs have soothing and relaxing properties. Their joint intake can enhance the effect and help with mild and moderate insomnia.
• L-dean and magnesium: L-theanine reduces the level of anxiety and improves concentration, and magnesium promotes relaxation. This combination can be useful for people with anxiety, stress and difficulties with falling asleep.
• 5-HTP and GABK: 5-HTP increases the level of serotonin, which helps to improve mood and fall asleep, and the GABA has a calming effect on the brain. This combination can be effective for people with depression, anxiety and insomnia.

IV. Alternative methods of sleep improvement: integrated approach

Bades can be a useful addition to an integrated approach to improving sleep. It is also important to observe the rules of sleep hygiene and apply other methods that help to relax and improve sleep quality.

4.1. Sleep hygiene:

Sleep hygiene includes a number of practices that help improve the quality and duration of sleep.

• Regular sleep mode: Try to go to bed and wake up at the same time every day, even on weekends.
• Comfortable sleeping: Create a dark, quiet and cool environment in the bedroom. Use dense curtains, bears or white noise to reduce distracting factors.
• Convenient mattress and pillow: Make sure your mattress and pillow provide sufficient support and comfort.
• Avoid caffeine and alcohol before bedtime: Caffeine and alcohol can interfere with falling asleep and cause frequent awakening at night.
• Limit the use of electronic devices before bedtime: Blue light emitted by electronic devices can suppress the production of melatonin and interfere with falling asleep.
• Regular physical exercises: Regular physical exercises can improve sleep quality, but do not play sports immediately before bedtime.
• Relaxing rituals before bedtime: Take a warm bath, read the book, listen to calm music or take meditation to relax before bedtime.
• Do not eat heavy food before bedtime: Heavy food can cause discomfort and interfere with falling asleep. Try to eat an easy dinner a few hours before bedtime.
• Avoid daytime sleep: Daytime sleep can break the night sleep. If you need to sleep during the day, restrict sleep time up to 30 minutes and do not sleep after 15:00.

4.2. Relaxation techniques:

Relaxation techniques can help reduce stress and anxiety, which helps to improve sleep.

• Meditation: Meditation helps to calm the mind and relax the body. There are many different meditation techniques, such as meditation of awareness, meditation of loving kindness and transcendental meditation.
• Respiratory exercises: Deep breathing can help reduce stress and relax the nervous system. Try the 4-7-8 technique: inhale through the nose for 4 seconds, hold your breath for 7 seconds and exhale through your mouth for 8 seconds.
• Progressive muscle relaxation: This technique includes consistent tension and relaxation of various muscle groups in the body.
• Preview: Visualization involves the creation of relaxing images or scenes in the mind.

4.3. Cognitive-behavioral therapy for insomnia (KPT):

KPT B is a type of psychotherapy that helps people change their thoughts and behavior associated with insomnia. KPT B includes:

• Restriction of time spent in bed: This helps to strengthen the connection between bed and sleep.
• Control of incentives: This involves the use of bed only for sleep and sex. If you cannot fall asleep for 20 minutes, get out of bed and take care of something relaxing until you feel drowsiness.
• Cognitive therapy: This helps to change negative thoughts and beliefs of sleep.
• Relaxation training: This includes teaching relaxation techniques, such as meditation and breathing exercises.

4.4. Other methods:

• Aromatherapy: Some essential oils, such as lavender, chamomile and sandalwood, have soothing and relaxing properties. They can be used in diffuser, added to a bath or applied to the skin (diluted in basic oil).
• Acupuncture: Acupuncture is a method of traditional Chinese medicine, which involves the introduction of thin needles into certain points on the body. Some studies show that acupuncture can be effective for treating insomnia.
• State therapy: Light therapy involves the impact on the eyes with bright light for a certain time every day. It can be useful for people with circus rhythms, such as jetlag and seasonal affective disorder (SAR).

V. The choice of dietary supplements: criteria and recommendations

When choosing dietary supplements to improve sleep, it is important to consider several factors to ensure safety and efficiency.

• Consultation with a doctor: Before you start taking any dietary supplements, consult your doctor, especially if you have any chronic diseases or take other medicines.
• Quality product: Choose dietary supplements from well -known and reliable manufacturers who adhere to high quality standards and testing their products.
• Composition: Carefully study the composition of the dietary supplement and make sure that it contains the ingredients that, as proven, have a positive effect on sleep.
• Dosage: Follow the dosage recommendations indicated on the packaging. Do not exceed the recommended dose.
• Side effects: Learn about the possible side effects of dietary supplements and be attentive to any changes in your condition.
• Interaction with drugs: Check if the dietary supplement interacts with any medicines that you take.
• Individual tolerance: Start with a low dose and gradually increase it to evaluate your individual tolerance of dietary supplements.
• Certification: Look for products certified by independent organizations such as NSF International or USP, which confirm the quality and safety of the product.
• Reviews: Read the reviews of other users about dietary supplements to get an idea of ​​its effectiveness and side effects.

VI. Safety and warnings: important aspects

Bades, although considered natural, can have side effects and interact with other drugs.

• Pregnancy and breastfeeding: Most dietary supplements are not recommended for pregnant and nursing women, since their safety has not been studied in these periods.
• Children: Bades to improve sleep are not recommended for children without consulting a doctor.
• Driving and working with hazardous equipment: Some dietary supplements, such as Valerian and Melatonin, can cause drowsiness and affect the concentration of attention. Driving and working with hazardous equipment during the reception of these dietary supplements should be avoided.
• Interaction with alcohol: Alcohol use should be avoided while taking dietary supplement to improve sleep, as alcohol can enhance their sedative effect.
• Long -term use: Long -term use of some dietary supplements can lead to addiction and decrease in efficiency.
• Allergic reactions: Some dietary supplements can cause allergic reactions. If you have signs of allergies, such as skin rash, itching, edema or difficulty breathing, immediately stop taking the dietary supplement and consult a doctor.
• Renal and liver failure: People with renal or liver failure should take dietary supplements with caution, as they can provide an additional load on these organs.

VII. Prospects and future research

Studies in the field of sleep and dietary supplements are ongoing, and future research can identify new effective and safe means to improve sleep.

• Individual approach: The development of dietary supplements adapted to individual needs and characteristics of the body can increase their effectiveness.
• Study of action mechanisms: Further study of the mechanisms of action of dietary supplements on sleep can help in the development of more effective combinations and dosages.
• Clinical trials: Conducting large clinical trials using a randomized controlled design will help confirm the effectiveness and safety of dietary supplement to improve sleep.
• New ingredients: The study of new natural ingredients that can have a positive impact on sleep can lead to the development of new dietary supplements.
• Sleep monitoring technologies: The use of sleep monitoring technologies such as wearable devices can help monitor the effectiveness of dietary supplements and adapt their use to individual needs.
• The influence of microbioma: The study of the influence of the intestinal microbioma on sleep and the development of dietary supplements aimed at maintaining a healthy microbioma can become a promising direction in the treatment of sleep disturbances.

VIII. Frequently asked questions (FAQ)

• Can dietary supplements completely cure insomnia? Bades can help improve sleep, but they are not always a complete solution to the problem. It is important to identify and eliminate the main causes of insomnia, such as stress, improper sleep hygiene or medical conditions.
• Which dietary supplement is best for me? The best dietary supplement for you will depend on your individual needs and characteristics of the body. Consult a doctor to determine which dietary supplement suits you the most.
• How long should you take dietary supplements to see the result? The results can vary depending on the dietary supplement and the individual characteristics of the body. Some people notice sleep improvement in a few days, while others may take several weeks.
• Is it possible to take dietary supplements with other medicines? Before taking dietary supplements, along with other drugs, you need to consult a doctor, as some dietary supplements can interact with medicines.
• What to do if dietary supplements do not help? If dietary supplements do not help improve sleep, you must consult a doctor to identify and treat the main causes of insomnia. Perhaps the use of other treatment methods such as cognitive-behavioral therapy for insomnia (KPT) or drugs released according to the prescription will be required.

By carefully considering the factors outlined above, individuals can make informed decisions about the use of dietary supplements for improving sleep quality and establishing a healthy sleep schedule. Always prioritize a holistic approach that includes proper sleep hygiene, relaxation techniques, and professional medical advice when necessary. Remember, this information is for educational purposes only and does not substitute for professional medical advice. Always consult with a qualified healthcare provider for any questions you may have regarding your health or treatment.